Wednesday
WOD

Back Squat 12-10-8-6

Then,

As many rounds as possible in 9 minutes of:
7 Front Squats (M: 155 lbs, W: 105 lbs)
14 KB Swings (M: 24 kgs, W: 16 kgs)

CF Mayhem

CF LITE

As many rounds as possible in 7 minutes of:
7 Pull ups
7 Box Jumps (M: 30″, W:24″)

Rest 3 minutes, then

As many rounds as possible in 7 minutes of:
7 Wall balls (M: 20 lbs, W: 14 lbs)
7 Burpees

What a great turnout we had for the Thanksgiving Turkey WOD!

Great turnout for the Thanksgiving Turkey WOD!

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Episode 5 of Pat Sherwood’s “Go South” Latin America Tour.

Go South, Episode 5: A Bus, a Stick, Some Rain and Guatemala” with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]
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CFIV 4th Annual Christmas Party
Join us for our annual holiday Christmas party. Bring family or a date to enjoy a delicious meal from the Taco Guy and dance the night away to Finer Sounds DJ. This is a great opportunity to get to know your fellow CrossFitters a little better.
When: Saturday, December 21st, 2013
Where: Burgun Residence
854 W. Ross Rd.
El Centro, CA 92243
Time: 6:00 PM – 12:00 AM
Attire: Formal
Please bring a dessert or drinks to share!

Please RSVP at the front desk with your name and how many people you will be bringing. Or, email customer service and let us know.
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